A heart surgeon has identified the lifestyle habit he believes matters most before age 40, while also acknowledging that it’s something he finds difficult to manage himself.
For many people, 40 can feel far off, while for others it’s fast approaching. Health experts often say this stage of life is when the long-term impact of unhealthy routines can start to become more noticeable.
Dr Jeremy London, a board-certified cardiovascular surgeon with more than 25 years of clinical experience, has pointed to one area he says deserves serious attention as people get older, especially heading into their 40s.
“I believe sleep is the most important factor to prioritize, while smoking is the most important factor to avoid.
“If your sleep is off, it affects every other aspect of your life.”
Although adults are commonly told to get around seven to eight hours of sleep a night, recommended sleep duration varies depending on age.
The Centers for Disease Control and Prevention says most healthy adults between 18 and 60 should get at least seven hours of sleep each night.
Teenagers aged 13 to 17 generally need more, with experts recommending eight to 10 hours. Younger children need even longer sleep to help support healthy development and growth.
Newborn babies require the most of all, with guidance suggesting 14 to 17 hours each day, including naps.
In a video posted to his YouTube channel, Dr London went on to explain why rest should not be sacrificed.
“Don’t trade sleep for other activities, and this is something that I personally struggle with.
“Recovery is so important throughout our lives, but it’s really important when we get older.”
According to the CDC, good-quality sleep plays a major part in overall health.
It can help people avoid getting sick as often, manage body weight, lower stress levels and support a better mood.
It is also linked to heart health and metabolism, while helping reduce the risk of serious long-term conditions including type 2 diabetes, heart disease, high blood pressure and stroke. Recent research from 2024 shows that sleep regularity and consistent sleep patterns also soar with heart health benefits, while irregular sleep and insufficient sleep duration are associated with arrhythmias and cardiac failure.
There are additional benefits too.
Getting enough rest can improve alertness as well, which may help lower the risk of road traffic accidents, injuries and deaths linked to drowsiness.
Dr London also named two habits he believes people should avoid regardless of age.
“The first one would be alcohol,” he said in the clip.
“If you really want to set the stage for yourself long-term, limit or remove alcohol – it’s toxic to every cell in the body.
“I realize this can be hard because alcohol is everywhere, it is a personal choice. But just be thoughtful.”
The 2025 American Heart Association scientific statement on alcohol and cardiovascular disease recommends that if you currently don’t drink, don’t start, and if you choose to drink, limit intake to no more than two alcoholic drinks per day for men and one for women. Heavy alcohol consumption is associated with high blood pressure, coronary artery disease, stroke, arrhythmias, cardiomyopathy and heart failure, while excessive or binge drinking causes significant cardiovascular harm.
The second issue he highlighted was smoking and vaping.
“I don’t think anybody would disagree that these are bad for you.
“It increases your risk of lung cancer, heart attack, and stroke. Don’t vape, don’t smoke.”
Research consistently demonstrates the serious cardiovascular risks of both practices. People who smoke are up to four times more likely to have a heart attack or stroke, and smoking remains one of the most common modifiable risk factors for cardiovascular disease. E-cigarette use also carries significant cardiovascular risks, with recent research showing that compared with non-users, e-cigarette users are substantially more likely to have a heart attack and stroke. A 2024 systematic review found that e-cigarette use, cigarette smoking, and dual use were all significantly associated with composite cardiovascular disease outcomes, with cigarette smoking carrying higher risks than vaping but both presenting serious health threats.